REST DAY / OPEN GYM

Power snatch 20min otm

Front Squat 3 RM

Maanantaina homma jatkuu :)

• 60 Min of:
Assault Bike @ 60-70% MHR

120 min

1.Jacked gymnastics
A. 3 rounds:
- 1 round of Gymnastics Swimming
- 10 supinated lateral DB raises
- 10 DB internal - external rotations (full ROM)

B. Own skillwork:
- Ring MU progressions
- Ring MU 5 x 1 reps

C. Gymnastics Strength & Conditioning with Integrated Mobility 18.1 - Scaled (AMRAP - Rounds and Reps)
20 minute running clock:
A1: 2-5 unbroken box assisted strict ring muscle-ups > 2 singles, not UB
A2: 20s of crab extensions with 90' external rotation
A3: 5 strict HSPU > abmat + 5 kg plate
A4: 20s of bench shoulder flexion pulses
A5: 20s chin over bar hold
A6: 5 strict TTB
A7: 5 Jefferson curls (20kg/ 15kg barbell)
Result: 3 rounds + 2 MU

1. ATP workout

C.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders

EMOM - 18Mins
1 - 10 Supine MedBall Chest Throw
2 - 10sec Max Ski Erg

Odd: 3 wallclimb
Even: 6 SDHP

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Strict Handstand Push-Ups
Run 400 Meters

These are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.